A. Deficit Single Leg Barbell Deadlift 4 x 5/5 (increase weight each set as form allows) Stand on top of a 45/35l# Plate
B. EMOM 12 Min 1: 1 set of Pull Ups (Rx+ = C2B) Min 2: Double Unders Min 3: Rest
Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410
Upcoming Events
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Luke 6:00p: All Levels CrossFit- Luke 7:00p: Weightlifting- David
And coming tomorrow…
AMRAP 20 3-6-9-12-15-18-21-… Cal Row Handstand Push Ups Hang Power Clean (135/95) Shoulder To Overhead (135/95)
A. Every 5 minutes for 4 rounds complete 25/20 Cal Row 8 Overhead Squats (60-65-70-75% 1 RM)
B. EMOM 10 Min 1: 6-10 Ring Rows (Parallel) Min 2: 10-20 Weighted Straight Leg Sit Ups (25/15)
Post load for overhead squats. Ex: 135-145-155-165#
Upcoming Events
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
And coming tomorrow…
A. Deficit Single Leg Barbell Deadlift 4 x 5/5 (increase weight each set as form allows) Stand on top of a 45/35l# Plate
B. EMOM 12 Min 1: 1 set of Pull Ups (Rx+ = C2B) Min 2: Double Unders Min 3: Rest
Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410
A. Front Squat 1 x 5 @ 73% 1 x 4 @ 78% 2 x 3 @ 83% 1 x max reps @ 83%
B. AMRAP 12 12 DB Bench (50’s/35’s) 12 Wall Balls (20/14) 12 DB Snatch (50/35) 12 DB Facing Burpees
Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.
Upcoming Events
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
A. Every 5 minutes for 4 rounds complete 25/20 Cal Row 8 Overhead Squats (60-65-70-75% 1 RM)
B. EMOM 10 Min 1: 6-10 Ring Rows (Parallel) Min 2: 10-20 Weighted Straight Leg Sit Ups (25/15)
Post load for overhead squats. Ex: 135-145-155-165#
B. 4 Rounds (3min Windows) 300m Run 6 Chest to Bar Pull Ups 9 Push Ups 12 Air Squats Max Thrusters (120/85) 2min Rest Between Rounds
Post load for clean and reps for thrusters. Ex: 245#, 28 Rx.
Upcoming Events
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Front Squat 1 x 5 @ 73% 1 x 4 @ 78% 2 x 3 @ 83% 1 x max reps @ 83%
B. AMRAP 12 12 DB Bench (50’s/35’s) 12 Wall Balls (20/14) 12 DB Snatch (50/35) 12 DB Facing Burpees
Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.
Every 5 minutes for 20 minutes In 4 minutes complete the following 15 Burpees Over The Rower 25/20 Calorie Row 15 Burpees Over The Rower AMRAP Wall Balls (20/14) Rest 1 minute between rounds
Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed. Ex 1: 132 Rx. Ex 2: 38 (-20) = 18 Rx.
Upcoming Events
Saturday, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout! Be a Changemaker and donate here or sign up to participate in the workout: https://charity.pledgeit.org/10k
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
CFM Closed! We’ll be at the Changemaker Challenge!8:00 am at the City of Refuge. Team of 3 10km Row
Changemaker Mini Games Events: 3RM Deadlift Max reps Pull-ups Max reps Dips Max distance Bodyweight Farmer’s Carry For Time 21-15-9 of Thrusters (95/65) and Bar Facing Burpees
And coming Sunday…
A. EMOM 15 Min 1: Handstand Hold (20 sec) Min 2: Handstand Walk Min 3: Rest
B. 4 Rounds [15min cap] 15 Russian Kettlebell Swings (70/53) 12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps) 12 Toes to Bar 12 DB Bowtie Squats (50/35)
Post time for the WOD. Ex: 9:10 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
A. Pistol Skill Work 10-10-10-10 (Alternating, working through skill Progressions or adding weight)
B. 4 Rounds [Goal Time 12-16 Minutes] 10 Pistols 10 Ring Dips 20 KB Goblet Squats (53/35) 20 Push Ups
Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.
Upcoming Events
Saturday, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout! Be a Changemaker and donate here or sign up to participate in the workout: https://charity.pledgeit.org/10k
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Luke 6:00p: All Levels CrossFit- Luke 7:00p: Weightlifting- David
And coming tomorrow…
Every 5 minutes for 20 minutes In 4 minutes complete the following 15 Burpees Over The Rower 25/20 Calorie Row 15 Burpees Over The Rower AMRAP Wall Balls (20/14) Rest 1 minute between rounds
Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed. Ex 1: 132 Rx. Ex 2: 38 (-20) = 18 Rx.
CrossFit Open 19.4 For Time: [12 minute cap, including 3 min rest] 3 Rounds 10 Snatches (50% 1 RM or 95/65) 12 Bar Facing Burpees -rest 3 minutes- 3 Rounds 10 Bar Muscle Ups 12 Bar Facing Burpees
TIEBREAK This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.
Post time to complete the workout or total reps completed and tiebreak time. Ex: 112, 2:55 Rx.
Upcoming Events
Saturday, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout! Be a Changemaker and donate here or sign up to participate in the workout: https://charity.pledgeit.org/10k
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
And coming tomorrow…
A. Pistol Skill Work 10-10-10-10 (Alternating, working through skill Progressions or adding weight)
B. 4 Rounds [Goal Time 12-16 Minutes] 10 Pistols 10 Ring Dips 20 KB Goblet Squats (53/35) 20 Push Ups
Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.
A. Squat Waves E3MOM 18 Back Squat 1 x 4 @ 80% BS Front Squat 1 x 1 @ 78% FS Back Squat 1 x 4 @ 80% BS Front Squat 1 x 1 @ 83% FS Back Squat 1 x 4 @ 80% BS Front Squat 1 x 1 @ 88% FS
B. EMOM 10 Min 1: Candlestick hold to straddle stretch Min 2: L-sit hold (20-30 seconds)
Post load for back squat and heavy front squat Ex: 315, 305
Upcoming Events
Saturday, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout! Be a Changemaker and donate here or sign up to participate in the workout: https://charity.pledgeit.org/10k
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
CrossFit Open 19.4 For Time: [12 minute cap, including 3 min rest] 3 Rounds 10 Snatches (50% 1 RM or 95/65) 12 Bar Facing Burpees -rest 3 minutes- 3 Rounds 10 Bar Muscle Ups 12 Bar Facing Burpees
TIEBREAK This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.
Post time to complete the workout or total reps completed and tiebreak time. Ex: 112, 2:55 Rx.
A. Ring Complex E4MOM 16 8 Strict Ring Pull Ups (Rx+ = Chest to rings) 5 Muscle Up Transition (low or high rings) 5 Ring Dips
B. 4 Rounds [10min cap] 3 Squat Cleans (70% 1 RM) 15 Toes to Bar
Post time for the WOD and load for clean. Ex: 6:10 @ 215# Rx
Upcoming Events
Saturday, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout! Be a Changemaker and donate here or sign up to participate in the workout: https://charity.pledgeit.org/10k
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Squat Waves E3MOM 18 Back Squat 1 x 4 @ 80% BS Front Squat 1 x 1 @ 78% FS Back Squat 1 x 4 @ 80% BS Front Squat 1 x 1 @ 83% FS Back Squat 1 x 4 @ 80% BS Front Squat 1 x 1 @ 88% FS
B. EMOM 10 Min 1: Candlestick hold to straddle stretch Min 2: L-sit hold (20-30 seconds)
Post load for back squat and heavy front squat Ex: 315, 305
A. EMOM 15 Min 1: 3 Deficit Deadlift Singles (2/1.5″) Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B) Min 3: Rest
B. 5 Rounds [15min cap] 8 Bar Over Burpees 12 Front Rack Lunges (95/65) 8 Bar Over Burpees 12/10 Hand Release Push Ups
Post weight for deadlift, total pull up reps, and time for the WOD. Ex: 335#, 82 Rx+, 9:50 Rx.
Upcoming Events
Saturday, October 26th Changemaker Challenge at 8:00 am at City of Refuge. Teams of 3 will compete 10km row for time. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event. Participants may also have the option to complete the Changemaker benchmark tests and workout! Be a Changemaker and donate here or sign up to participate in the workout: https://charity.pledgeit.org/10k
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Stasia 5:00p: All Levels CrossFit- Stasia 6:00p: All Levels CrossFit- Stasia
And coming Saturday…
Partner WOD 4 Rounds [30min cap] 567m Run 15 Shoulder to Overhead (115/75) 20 Box Jumps (30/24″) 15 Hang Power Clean (115/75)
1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.
Post time for the WOD. Ex: 22:20 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. EMOM 10 Min 1: 15/12 Calorie Row or 200m Run Min 2: 15 GHD Sit Ups or Straight Leg Sit Ups
B. The Three Best Friends 3 Rounds [24min cap] 100m KB Farmers Carry (53/35’s) 22 DB Bench Press (50/35’s) 100m KB Front Rack Carry 22 DB Front Rack Lunges
Post time for the WOD. Ex: 15:20 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
